Smashed Sweet Potatoes with Beet Feta Salad
Smashed Sweet Potatoes with Beet Feta Salad - Healthy and easy
Healthy, because
Even smarter
Nutritional values
Beet owes its bright color to the plant pigment betanin. This acts as an antioxidant and thus protects the body cells from damage by free radicals. The betanin is supported by beta-carotene from Sweet potatoeswhich performs the same task. At the same time, beta-carotene is a precursor of vitamin A, which is important for healthy eyes and radiant skin.
If you like, you can use regular potatoes instead of sweet potatoes, which adds a new twist in terms of flavor. Vegans replace the feta either with a vegetable substitute or with a handful of coarsely chopped walnuts or almonds.
(Percentage of daily recommendation)
| Calorie | 449 cal. | (21 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.7 mg | (89 %) | ||
| Vitamin K | 16.1 μg | (27 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 995 mg | (25 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 2 Sweet potato
- 4 Tbsps olive oil
- 10 ozs Beets (precooked, vacuumed)
- 1 handful parsley
- 1 Tbsp lemon juice
- 1 Tbsp White vinegar
- salt
- peppers
- 5 ozs Feta
Preparation steps
Line a baking tray with baking paper. Wash sweet potatoes well, pat dry, and pierce deeply several times with a fork. Place on the baking sheet, drizzle with 2 tablespoons olive oil, and bake in a preheated oven at 180 °C / 350 °F for 30-40 minutes until soft.
For the salad: cut beet into small cubes. Wash parsley, shake dry and chop. Whisk lemon juice with vinegar, salt, pepper and remaining oil. Add beet and parsley, then crumble feta into small pieces. Mix everything well and season salad with salt and pepper.
Remove sweet potatoes from oven, press on top to smash and split, loosen flesh inside a bit, and add salt and pepper. Top Smashed Sweet Potatoes with beet and feta salad and sprinkle with pepper.
